Health and Fitness – Android Apps

Check out our list of the best health and fitness apps. Your phone can’t help you lead a healthier, happier life, it can only channelize your desire to be fit by guiding you by downloading right Fitness/Healthiness App :-

Blogilates
Blogilates

Blogilates. Cassey Ho is the face behind blogilates.com. On this website, she posts delicious meal plans, colorful and inspirational workout calendars, and energizing workout videos. The website also features a shop that includes the cutest exercise gear. To access each monthly calendar, you have to sign up for the website’s newsletter. You will receive a password via email, which you then enter to have the ability to obtain the calendar. Under each day on the calendar there is a list of the workout videos you need to watch and complete. Continue reading “Health and Fitness – Android Apps”

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Health News – Excess of Vitamin D can be Dangerous

Sun Shine - Vitamin-D
Sun Shine – Vitamin-D

Vitamin D can be helpful in many ways. Not only can it help prevent rickets, a crippling weakening of the bones, but it may also decrease falls and fractures, improve asthma and reduce the risk of upper respiratory infection. These are tremendous benefits for small amounts of a Vitamin D. Studies showed that older adults with adequate vitamin D levels experienced significantly less decline in cognitive function than those with lower levels of vitamin D.These benefits result from correcting vitamin D deficiency or inadequacy, not overdosing.

Various studies have showed that people given higher dose of Vitamin D every two months (averaging 2,000 IU per day) for a year are more likely to develop upper respiratory infections than those given a low dose (400 IU per day), and their infections lasted longer. Other studies have shown that people with the highest levels of vitamin D in their blood (over about 40 ng/mL, typically due to excess supplement use) are more likely to develop heart disease, cancer, and die when compared to people with moderate levels. Vitamin D supplements that provide thousands, rather than hundreds, of IUs per dose(amounts you’d only want if you were seriously deficient). Be aware that supplement makers can legally put any amount of vitamin D they want in a pill and it’s not necessarily the right amount for you.

Methods to Burn Calories

Calories Burning Chart

There is no way to burn calories or step up our metabolism other  than to move and be active, there may be a few other ways to burn calorie quickly but ensure that these are safe.

  1. Exercise. The more time spent exercising and the more vigorous the exercise, the more calories will be burned. Taking a brisk walk every day is probably the single most important piece of advice to burn calories. Even after your workout has ended, your body is still burning more caloriesmetabolic rate can be elevated with aerobic exercise for at least 24 hours
  2. Build Muscle. Build muscle mass, and muscle tissue burns calories a fast pace. The most effective way to increase metabolism and burn calories quickly is by aerobic exercise and strength training. The largest muscles are in the thighs, abdomen, chest, and arms, therefore, strengthening these muscles shall burn calories fast.

    Coffee
  3. Drink Coffee and Green Tea without Milk and Sugar. Drinking 250 milligrams of caffeine with a meal can increase the calories spent metabolizing the meal by 10%. Green tea, in particular, seems to be especially conducive to burning calories. Caffeine is a stimulant, and stimulants tend to increase the calories you burn. So instead of having fizzy drink or any other calorie-laden drink with your meals, go for an unsweetened cup of coffee or tea, it will help to burn calories quickly.
  4. Eat Small Meals. Eating a small meal every 2 hours will keep your metabolism fired and keep your calories burning.
  5. Eat Spicy Food. Evidence to show that spices, especially chili, can raise the metabolic rate by up to 50% for up to 3 hours after you’ve eaten a spicy meal, this will burn calories fast.

Dirga Pranayama – Yoga Basic Breathing Exercise

Dirga Pranayama, a basic breathing exercise for beginners that is calming and grounding. It teaches you how to completely fill your lungs and then empty them. Dirga pranayama offers a method, which involves three different parts of the body.

Dirga Pranayama

  1. The low belly
  2. Low chest
  3. Low throat

Technique of Dirga Pranayama

The breath is continuous, inhaled and exhaled through the nose.

  • Lie down on the back with the eyes closed; relax the face and the body.
  • Begin to inhale deeply through the nose. Fill the belly up with your breath. Expand the belly with air like a balloon. On each exhale, expel all the air out from the belly through your nose. Draw the navel back towards your spine. Repeat this deep belly breathing for about five breaths.
  • Next inhale; fill the belly up with air as described above. Then when the belly is full, draw in a little more breath and let that air expand into the rib cage causing the ribs to widen apart. On the exhale, let the air go first from the rib cage, letting the ribs slide closer together, and them from the belly, drawing the navel back towards the spine. Repeat this deep breathing into the belly and rib cage for about five breaths.
  • On the next inhale, fill the belly and rib cage up with air as described above. Then draw in just a little more air and let it fill the upper chest, all the way up to the collarbone, causing the area around the heart (heart center), expand and rise. On the exhale, let the breath go first from the upper chest, allowing the heart center sink back down, then from the rib cage, letting the ribs slide closer together. Finally, let the air go from the belly, drawing the navel back towards the spine.

More Articles

  1. Breath of Fire or Agni Prasana (healthinessbox.com)
  2. Ujjayi Pranayama or Occean Breath – Yoga Lesson Two (healthinessbox.com)
  3. Bhastrika Pranayama (Bellows Breath) – Yoga Lesson Five(healthinessbox.com)
  4. Viloma Pranayama (Intermittent Breathing) – Yoga Lesson Three (healthinessbox.com)
  5. Samhasana or Lions Breath Pranayama – Yoga Lesson Six(healthinessbox.com)
  6. Kapalabhati Pranayama (Shinning Forehead) – Yoga Lesson Four(healthinessbox.com)

Best Foods for Hemorrhoids or Piles

 

Foods for hemorrhoids

Hemorrhoids are vascular structures in the anal canal which help with stool control. Sometimes these veins become swollen and painful; in some cases these veins heal by themselves and cause no permanent problem, but in other cases they can cause continuous pain, itching and blood in stool. What you eat is extremely important in this disease; foods causing constipation can aggravate this condition and can cause considerable pain. Continue reading “Best Foods for Hemorrhoids or Piles”

Eating Out – Smart Eating Strategy

Eating out should not interfere with your healthy diet plan. Eating out should not mean eating everything or eating anything. You should keep following points in your eating out Plan:-

Eating Out
Eating Out
  1. Make a smart eating strategy
  2. Plan ahead and select an eatery/restaurant catering for everyone
  3. Consider the Menu
  4. Choose foods in advance carefully to keep you on your within diet plan

Groundwork

  1. Search net and download menu or get copy of menu before hand
  2. Make a plan
  3. Eat a light lunch, if you are going to a restaurant for dinner so that you do not exceed daily dietary calorie limit and vice versa
  4. Pre-Select foods from menu, prefer steamed, broiled, baked or grilled, avoid fried and sautéed items over foods described as “crispy,” or “rich”. Continue reading “Eating Out – Smart Eating Strategy”

Cardio Workouts

Any workout/exercise that gets your heart rate up, and keeps it elevated for a significant amount of time can be termed as Cardio Exercise. Increase the duration and intensity of exercise to improve your stamina gradually, especially if you are a beginner. There are limits and precautions when you practice your cardio workouts, do not overdo it. Overdoing cardio exercise can lead to problems like aching knees, muscle loss, slower metabolism, etc.

Warmup Workouts

Always start your exercise session with warmup  workouts. Stretches are best for warm up. similarly end up with cool down exercises. Following yoga exercises are good for cool down:-

  1. Cow Pose or Bitilasana
  2. Cat and Cow Pose
  3. Downward Facing Dog
  4. Cobra Pose Continue reading “Cardio Workouts”

Body Warm-up Stretches

Exercises are a simple, effective way to improve balance, flexibility, and strength. Going to gym may be time consuming and expensive, you can shape up your body while you are in bed room, however, if you can dedicate a small area for home gym, nothing is like it. Here are exercises that you can carry out and remain fit. Warm-ups are the key to unlocking tight muscles that may be a cause of injury. stretching is an important part of fitness: It can improve your range of motion, increase circulation, and calm your mind.

  • Neck Stretch.

    Neck Stretches
    Neck Stretches
  1. Sit or stand with shoulders relaxed with your back straight.
  2. Bring your left ear down toward your left shoulder and hold.
  3. Roll your head down toward the ground and bring your chin to your chest.
  4. Hold and finally, roll your head to the right and bring that ear to your right shoulder.
  5. Inhale and exhale in a slow and controlled manner. Continue reading “Body Warm-up Stretches”

Triglycerides – linked to Coronary Artery Disease

What are Triglycerides

Triglyceride is an ester made up of a glycerol bound to three fatty acids. The glycerol molecule has three hydroxyl (OH-) groups. It is the main ingredient of vegetable oil and animal fats. Triglycerides are a normal component of your bloodstream. The fat in the food you eat is mostly in the form of Triglycerides. Continue reading “Triglycerides – linked to Coronary Artery Disease”

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